Skill/Strength:
Every 2 min for 5 Rounds
3 Position Snatch (HH,Hang,Floor) + 3 Overhead Squats at 60% Snatch max
Metcon:
4 Rounds
200m Kettlebell Farmer Carry 53/35lbs
10 Alt. Kettlebell Lunges in place 53/35lbs
16 min cap
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Pauly VanderKelen
45 Degree Incline Bench Press: 12,12,12,11 with 70# dumbbells alternating with 4x12 BOBBR @ 165#
4x11 Strict GHD Sit-Ups with a 65# dumbbell on my chest alternating with 4x15 Chest Fly @ 55,60,65,70# / 12,11,10,9 Bar Dips with 25# on the dip belt.
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